Monday, December 22, 2008

Workout of the Day (WOD)

This morning the ladies of CrossFit Rogue Boot Camp completed the Filthy Fifty workout and looked good doing it! Today was their last workout for a couple of weeks due to the holidays so they asked for a hard one. Ask and you shall receive. Here is what the workout consisted of:

For time:
50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings
50 Walking Lunges
50 Push press
50 Supermas
50 Wall balls
50 Burpees
50 Jump Ropes

Tuesday, December 16, 2008

CrossFit Rogue Boot Camp Holiday Happy Hour


Come celebrate the holidays and your hard work and dedication with your fellow boot campers. This will be a nice opportunity to get to know each other outside of class and sweaty clothes. Please feel free to invite your friends/family or other crossfitters/roguers. Hope to see you there!

When: Monday, December 22nd @ 6PM
Where: Z Tejas Downtown

Monday, December 15, 2008

Looking Fine in 2009!!

2008 has been a huge success for CrossFit Rogue boot campers!! People have dropped in body fat and pounds, lost inches, gained strength and energy, toned up, slimmed down, conquered a real pull-up, ran their best marathon...the list goes on!!! So, CrossFit Central has given us even more to be excited about in 2009!!! We will be offering HUGE discounts, having our very own Zone Diet meetings at the facility, free workouts and more!! Below are the current specials we will be running to kick off the new year with a bang!

PLEASE NOTE: January sessions will start Monday, January 5th. Sign up Online to reserve your spot and take advantage of the savings. You can sign up now and pay later when the session starts but get registered to save your spot.

CROSSFIT ROGUE BOOT CAMP SPECIALS:

For Both New and Veteran Boot Campers:
Refer 3 Friends & Get Your Boot Camp For FREE!!!
OR
Refer 3 Friends & All 4 Of You Get Boot Camp For $100/2xWeek (normally $150) & $175/3xWeek (normally $220)

For New Boot Campers Only:
When Two New Campers Sign Up for 3 Days a Week You Save $90.00!
When Two New Campers Sign Up for 2 Days a Week You Save $50.00!

For Rogue Members and Auto Payments:
Save $15 on 2x/Week
Save $25 on 3x/Week

CrossFit Central Rogue Training

CrossFit Central Rogue Boot Camp is a unique hybrid program that combines elements of CrossFit Central's Indoor Program and Outdoor Boot Camp. This program will help you increase your skill and ability in running; however, if you are not a runner, this class is still a great program for you! This training will increase your fitness levels and help you reach your goals. By engaging in a functional training program you will slim down, tone up, increase your endurance, core, power, prevent injury and set yourself up for success, whatever your goals may be!

CrossFit Rogue Training will implement and improve all 10 general physical skills as defined by Jim Cawley, founder of Dynamax Medicine Balls.

Endurance -The ability of body systems to gather, process, and deliver oxygen (cardiovascular/respiratory endurance)
Stamina - The ability of body systems to process, deliver, store, and utilize energy. (capacity to maintain repetitive muscular movements)
Strength - The ability of a muscular unit, or combination of muscular units, to apply force
Flexibility - the ability to maximize the range of motion at a given joint
Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time
Speed - The ability to minimize the time cycle of a repeated movement
Coordination - The ability to combine several distinct movement patterns into a single distinct movement
Agility - The ability to minimize transition time from one movement pattern to another
Balance - The ability to control the placement of the body's center of gravity in relation to its support base
Accuracy - The ability to control movement in a given direction or at a given intensity

CrossFit Central Rogue Schedule and Sign Up